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Monday 20, 2020

a. Front Squat; 3131; 6-8 X 3; 2:00 b1. Goblet Lunge; 12-20 Alt x 3; 0:60 b2. Unsupported Single Arm DB Row; 21X0; 8-12/side X 3; 0:60/0:60

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4 sets: 12 Alt DB Snatch 20 Alt Step Ups 0:60-0:90 rest + Powell Raise 2020; 9-12/side x 2; 0:60 btwn sides

Tuesday 21, 2020

a. Snatch RDL; 22X1; 6-8 X 3; 2:00

b1. CG Bench Press; 30X1; 5-10 X 3; 0:60

b2. Frog Pump; 10X0; 20-30 X 3; 0:60

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5 rds for movement quality: 2-3 Wall Walks (0:20 HS Hold or 0:60 Plank) 12 KBS 36 DU's + 8-16 Alt Plank Rotations X 3 sets; rest as needed

 

Wednesday 22, 2020

Hang Squat Clean, Power Clean, Hang Squat Clean; 8 sets; every 0:90

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5 sets EVEN: 0:30 Bike for Cals 0:30 Rest 2:00 rest 5 sets EVEN: 0:30 Box Jumps 24/20 0:30 rest 2:00 rest 5 sets EVEN: 0:30 Alt Pistols (or Air Squats) 0:30 rest

 

Thursday 23, 2020

Mobility - Biceps

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10:00 Skillwork of Choice

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5 rds @ MAP 10 2:00 Bike 1:00 HS Hold Practice 2:00 Row 1:00 0:30/side KB Farmers Hold, stay upright

 

Friday 24, 2020

a. Fr Rk Step Up; 8-10/side X 3; 0:60/0:60 b1. HSPU Negatives; 5-8 seconds; 3-6 X 3; 0:60 b2. Wide Grip Strict Chinups; 21X0; 5-12 X 3; 0:60

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4 sets: 8-12 Unbkn Thrusters (may build) 0:30 rest 6-12 Unbkn C2B 0:90 rest + 12-15 Seated Hammer Curl X 3 sets; rest as needed

Saturday 25, 2020

Power Snatch; 1 X 8 sets; every 0:90

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PARTNER WORKOUT 40 Burpees 800m Run 60 DL, switch every 5 reps 800m Run 40 Burpees *run together

 

Sunday 26, 2020

REST DAY



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